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i read the book that Layziebone posted the link to as well the the full 2hr+ video and i really enjoyed and learned a lot from. even stan efferding said that this isnt his work but more of a culmination of many years of personal experience as well as hiring the best coaches and pickin their brains.

ive heard stan mention that this diet can work for anybody and said his dad follows it as well w success. my question is what tweaks should be made for adapting this diet for healthy active (but non-weight training) seniors? if chris or anybody could chime in that would be appreciated. i would just like to pass along some valuable info to my father and other older family members looking to stay strong and healthy

Who's in charge of complicating simplicity anyway?

Consistency is KEY! I won both Teenage and Jr. Mr. Metropolitan titles as well as taking a 3rd spot in the Sr. event by only eating 3 foods. My diet for 3 weeks tuna, pineapple, yogurt and liquid aminos. What did I know I was barely 17 and this was my first time competing. Of course it was a different era.

Consistency is KEY! I won both Teenage and Jr. Mr. Metropolitan titles as well as taking a 3rd spot in the Sr. event by only eating 3 foods. My diet for 3 weeks tuna, pineapple, yogurt and liquid aminos. What did I know I was barely 17 and this was my first time competing. Of course it was a different era.

Oh I agree! Human nature is to take the easier route to something and is always searching for a better way. The problem in this industry is that many start to overlook hard training and consistency which is the most important aspect in succeeding.

I also absolutely agree with the simplicity and tenacity idea. Of course.
However, only eating 3 or 4 types of food for a too long period of time is going to lead to malnutrition.
So, at some point we all have/want to get a little more "fancy" with our food choices.

I also absolutely agree with the simplicity and tenacity idea. Of course.
However, only eating 3 or 4 types of food for a too long period of time is going to lead to malnutrition.
So, at some point we all have/want to get a little more "fancy" with our food choices.

That's why you don't have to follow the diet to an exact T, you can add in or remove what you need or don't need!

I also absolutely agree with the simplicity and tenacity idea. Of course.
However, only eating 3 or 4 types of food for a too long period of time is going to lead to malnutrition.
So, at some point we all have/want to get a little more "fancy" with our food choices.

Yes agree! cycling veges and fruits. Doing salmon a few times per week instead of red meat ect

Guys, since this thread has been chatty at certain times & it relates to nutrition, I figured I'd post this here.

What supps or whatever could be taken pre & post workout to really boost insulin sensitivity and maximize nutrient uptake? R-ALA? There is some in Pump but I doubt it's enough to elicit the proper effect.

Guys, since this thread has been chatty at certain times & it relates to nutrition, I figured I'd post this here.

What supps or whatever could be taken pre & post workout to really boost insulin sensitivity and maximize nutrient uptake? R-ALA? There is some in Pump but I doubt it's enough to elicit the proper effect.

I mean weight training in itself increases insulin sensitivity and so does R-ALA but going above and beyond that I have no idea around training. Increasing insulin sensitivity is more of something you can address throughout the day and foods we choose, carbs amounts, ect... I do not know of any special supps that would do that.

Being an RD we do not learn stuff like that. We learn about nutrition and disease, tube feeds, nutrition through life cycles, pregnancy, ect... Not a lot on athletics in that much depth. Esp they cannot teach things that are not 100% backed by science. So books are fairly outdated in that regard.

Guys, since this thread has been chatty at certain times & it relates to nutrition, I figured I'd post this here.

What supps or whatever could be taken pre & post workout to really boost insulin sensitivity and maximize nutrient uptake? R-ALA? There is some in Pump but I doubt it's enough to elicit the proper effect.

You have to be careful with GDA supplements before training as some of them are very powerful. You might end up dropping your blood sugar too low and end up going hypo while you train.

I mean weight training in itself increases insulin sensitivity and so does R-ALA but going above and beyond that I have no idea around training. Increasing insulin sensitivity is more of something you can address throughout the day and foods we choose, carbs amounts, ect... I do not know of any special supps that would do that.

Berberine HCL is the strongest I know of. Itīs been shown to work mg/mg just like the drug Metformin.

Guys, since this thread has been chatty at certain times & it relates to nutrition, I figured I'd post this here.

What supps or whatever could be taken pre & post workout to really boost insulin sensitivity and maximize nutrient uptake? R-ALA? There is some in Pump but I doubt it's enough to elicit the proper effect.

Berberine HCL is the strongest I know of. Itīs been shown to work mg/mg just like the drug Metformin.

Berberine increases in AMPK will inherently suppress muscle hypertrophy in muscle cells. You can attenuate this by inducing PGC-1a (happens with intense workouts) but this also sort of suppresses AMPK in these tissues
The best GDA is training alone it is what primes insulins sensitivity taking GDA's in the post-workout period is a lost cause because your body is primed for calories and carbs post-workout.

NA-R-ALA would be great pre-workout (better then R-ALA) same with chromium and agamatine (1g)

Being an RD we do not learn stuff like that. We learn about nutrition and disease, tube feeds, nutrition through life cycles, pregnancy, ect... Not a lot on athletics in that much depth. Esp they cannot teach things that are not 100% backed by science. So books are fairly outdated in that regard.

Got ya! Thanks.

Originally Posted by Rex

You have to be careful with GDA supplements before training as some of them are very powerful. You might end up dropping your blood sugar too low and end up going hypo while you train.

Yeah that is what I was concerned with as well. Passing out is not fun! Post-workout might be more of the focus than.

Originally Posted by THEROK

i know its not a peri-workout supplement, but maybe M-Stak??

I'm looking for a simple supp to add in post-workout. M-Stak would be a bit much for what I'm wanting to achieve.

Originally Posted by LayzieBone085

Berberine increases in AMPK will inherently suppress muscle hypertrophy in muscle cells. You can attenuate this by inducing PGC-1a (happens with intense workouts) but this also sort of suppresses AMPK in these tissues
The best GDA is training alone it is what primes insulins sensitivity taking GDA's in the post-workout period is a lost cause because your body is primed for calories and carbs post-workout.

NA-R-ALA would be great pre-workout (better then R-ALA) same with chromium and agamatine (1g)

I appreciate the info!

So something like chromium picolinate post-workout? If so, what kind of mg dosage? It's typically dosed at 200, 400 or 600.